full body workout
Skill Level: Intermediate / Target Area(s): Abs, Biceps, Chest, Obliques, Triceps / Duration: 2 days
Day #1
Bench Press
Sets: 3 / Reps: 10, 10, 10
Dumbbell Fly
Sets: 3 / Reps: 10, 10, 10
Ball Crunch
Sets: 3 / Reps: 20, 30, 30

Notes:
Ab Pushdown
Sets: 3 / Reps: 30, 20, 10
Dumbbell Side Bend
Sets: 4 / Reps: 15, 15, 10, 10
Barbell Curl
Sets: 3

Notes:
Preacher Curl
Sets: 3 / Reps: 15, 10, 7
Reverse Barbell Curl
Sets: 3 / Reps: 10, 10, 10
Machine Tricep Extension (Palms in)
Sets: 3 / Reps: 10, 10, 10
Decline Barbell Tricep Extension
Sets: 3 / Reps: 10, 7, 7
Dumbbell Wrist Curl
Sets: 3 / Reps: 10, 10, 10
Reverse Barbell Wrist Curl
Sets: 3 / Reps: 15, 10, 7
Dumbbell Center Squat
Sets: 3 / Reps: 15, 10, 10
Dumbbell Split Squat
Sets: 3 / Reps: 10, 10, 10
Twister Machine
Sets: 3 / Reps: 15, 15, 10

Notes:
Day #2
Rest Day



5/3/1 Training Days for Week 2 on 8/24/2010 by Christian D. Allen
Skill Level: Intermediate
Target Area(s): Abs, Biceps, Chest, Forearms, Glutes, Hamstrings, Hips, Lats, Lower Back, Middle Back, Obliques, Quads, Rhomboids, Shoulders, Traps, Triceps
Duration: 7 days
5/3/1 Training Week 1 on 8/17/2010 by Christian D. Allen
Skill Level: Intermediate
Target Area(s): Abs, Biceps, Chest, Forearms, Glutes, Hamstrings, Hips, Lats, Lower Back, Middle Back, Obliques, Quads, Rhomboids, Shoulders, Triceps
Duration: 7 days
Combat Cardio A on 7/21/2010 by Grince2k9
Skill Level: Intermediate
Target Area(s): N/A
Duration: 2 days
Combat Fitness A on 7/21/2010 by Grince2k9
Skill Level: Intermediate
Target Area(s): Abs, Chest, Hamstrings, Obliques, Quads, Shoulders, Traps
Duration: Single Workout
Sean Cullen on 7/13/2010 by muscles1990
Skill Level: Intermediate
Target Area(s): Abs, Biceps, Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Middle Back, Neck, Obliques, Quads, Rhomboids, Shoulders, Traps, Triceps
Duration: 260 days



Ryan's Ab Workout #1  by ryan
Skill Level: Intermediate
Target Area(s): Abs, Obliques
Duration: Single Workout
Leg Day  by BrazilBadBoy
Skill Level: Advanced
Target Area(s): Glutes, Hamstrings, Hips, Lower Back, Obliques, Quads
Duration: Single Workout
Six-Pack in a month  by ale28462846
Skill Level: Intermediate
Target Area(s): Abs
Duration: Single Workout
Great Abs Routine  by MrJeromo
Skill Level: Intermediate
Target Area(s): Abs, Hamstrings, Quads
Duration: Single Workout
Ross's Chest Workout  by R. Ross
Skill Level: Intermediate
Target Area(s): Chest, Glutes
Duration: Single Workout



Kaha
Kaha
Basic Push-Up  on 6/26/2010
rate it please:)
ale28462846
ale28462846
Six-Pack in a month  on 5/23/2010
and rate it please
ale28462846
ale28462846
Six-Pack in a month  on 5/23/2010
Thas what you gotta do man, please put this in your favorites recomend it
B3v1N
B3v1N
Six-Pack in a month  on 5/23/2010
Thanks man I appreciate it should I do this every day
ale28462846
ale28462846
Six-Pack in a month  on 5/22/2010
now is ready i put the excercise just follo the instructions

Workouts By Skill Level Workouts By Target Area
Beginner
Intermediate
Advanced
Abs
Biceps
Calves
Chest
Forearms
Glutes
Hamstrings
Hips
Lats
Lower Back
Middle Back
Neck
Obliques
Quads
Rhomboids
Shoulders
Traps
Triceps